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Pan-Seared Scallops

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $2.76 One serving costs about $2.76

$2.76 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,pescetarian,gluten free,dairy free,pescatarian side dish
spoonacular Score:38%

Spoonacular Score: 38%

 

This recipe makes 2 servings with 81 calories, 9g of protein, and 1g of fat each. For $2.06 per serving, this recipe covers 9% of your daily requirements of vitamins and minerals. This recipe from Foodista has 4 fans. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. A mixture of clv garlic, ponzu sauce, shallot, and a handful of other ingredients are all it takes to make this recipe so yummy. From preparation to the plate, this recipe takes around 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 38%. This score is rather bad. Similar recipes include Seared Sesame Scallops and Teriyaki Steak with Seared Cabbage Salad, Pan-Seared Eggplant with Buttermilk Dressing, and Pan-Seared Tuna Steaks with Tomato Spinach Sauce.

Chardonnay, Chenin Blanc, and Pinot Noir are great choices for Scallops. Chardonnay and chenin blanc are great matches for grilled or seared scallops. If your scallops are being matched with bacon or other cured meats, try a lightly chilled pinot noir. The Waterbrook Reserve Chardonnay with a 5 out of 5 star rating seems like a good match. It costs about 20 dollars per bottle.

Waterbrook Reserve Chardonnay

Beautiful and golden in color, this chardonnay has persistent ripe pear and lychee flavors that are complemented by a subtle, sweet toasty oak. Very balanced acid harmonizes the thick viscosity of this ripe and decadent wine.

» Get this wine on Amazon.com

Ingredients

Servings:
1
1  diced garlic
diced garlic
2 oz
2 oz ponzu sauce
ponzu sauce
2 medium
2 medium portabello mushroom cap
portabello mushroom cap
0
0  salt and pepper
salt and pepper
6 large
6 large scallops
scallops
1
1  diced shallot
diced shallot
2 Tbsps
2 Tbsps yellow soy sauce
yellow soy sauce
1  diced garlic
1
diced garlic
2 oz ponzu sauce
2 oz
ponzu sauce
2 medium portabello mushroom cap
2 medium
portabello mushroom cap
0  salt and pepper
0
salt and pepper
6 large scallops
6 large
scallops
1  diced shallot
1
diced shallot
2 Tbsps yellow soy sauce
2 Tbsps
yellow soy sauce

Equipment

frying pan
frying pan
grill
grill
oven
oven
frying pan
frying pan
grill
grill
oven
oven


Instructions

  1. Pre-heat oven to 325 degrees Fahrenheit.
  2. Marinate the portabello mushrooms in the soya, garlic, shallot, salt and pepper. Let sit for 30 minutes. Grill or broil 2 minutes per side - then bake in a 325 degrees Fahrenheit oven for 10 minutes - cool - cut into thin strips 1/8".
  3. Pat the scallops dry and season with salt and pepper. Sear the scallops in a large non-stick skillet over high for about 1 minute or until browned. Turn. Sear other side for 1 minute or until browned.
  4. Add mushrooms and ponzu sauce. Cook for 1 minute longer, or until the scallops have just warmed through.
  5. Use crispy Thai fried noodles, steamed rice or Udon noodles as a garnish.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.76
Ingredient
1 diced garlic
2 ounces ponzu sauce
2 mediums portabello mushroom cap
6 larges scallops
1 diced shallot
2 tablespoons yellow soy sauce
Price
$0.07
$0.40
$1.86
$2.80
$0.14
$0.24
$5.51

Tips

Health Tips

  • You can reduce your sodium intake by choosing lower-sodium soy sauce.

  • If you're following a gluten-free diet, be sure to find a gluten-free soy sauce!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

Green Tips

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
111 Calories
14g Protein
0.77g Total Fat
11g Carbs
6% Health Score
Limit These
Calories
111
6%

Fat
0.77g
1%

  Saturated Fat
0.17g
1%

Carbohydrates
11g
4%

  Sugar
3g
4%

Cholesterol
21mg
7%

Sodium
2010mg
87%

Get Enough Of These
Protein
14g
30%

Phosphorus
424mg
42%

Selenium
27µg
40%

Vitamin B3
5mg
26%

Vitamin B12
1µg
22%

Potassium
576mg
16%

Copper
0.3mg
15%

Vitamin B6
0.29mg
14%

Vitamin B5
1mg
13%

Folate
45µg
11%

Manganese
0.22mg
11%

Zinc
1mg
9%

Vitamin B2
0.15mg
9%

Magnesium
30mg
8%

Iron
1mg
7%

Fiber
1g
7%

Vitamin B1
0.08mg
5%

Calcium
18mg
2%

Vitamin C
1mg
2%

Vitamin D
0.25µg
2%

covered percent of daily need

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